Mindful Eating For Dummies

Mindful Eating For Dummies

by Laura Dawn

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Overview

Ditch the fad diets and discover how to eat mindfully

Packed with tips to help you make lasting dietary changes, Mindful Eating For Dummies paves the way for redefining your relationship with food, challenging your attitude about eating and making attainable changes to integrate mindful eating into everyday life. This no-nonsense, friendly guide offers essential guidance to get healthy, lose weight and avoid negative thought patterns associated with food—the mindful way.

Mindfulness allows you to pay attention to what is going on in your surroundings in order to keep yourself alert and able to react effectively in the present. When applied to eating habits, the practice of mindfulness helps you to pay close attention to the sensation and purpose of each mouthful of food to avoid overeating and fully discover the joys of your meals.

  • Learn how to reduce overeating and change your approach to food forever
  • Begin to choose healthy foods mindfully
  • Find advice on eating mindfully when you're dining out
  • Discover how mindful eating can combat emotional hunger

Whether you want to develop a healthier relationship with food to lose weight, manage a diet- or lifestyle-related illness or simply experience a better awareness and connection at mealtime, Mindful Eating For Dummies is your go-to guide for getting it done.

Product Details

ISBN-13: 9781118877685
Publisher: Wiley
Publication date: 09/22/2014
Pages: 288
Sales rank: 801,795
Product dimensions: 5.50(w) x 8.40(h) x 0.70(d)

About the Author

Laura Dawn is a Registered Holistic Nutritionist, raw food chef and mindful eating mentor. She is the founder of Happy and Raw (www.happyandraw.com) and leads transformational health retreats in Hawaii.

Table of Contents

Introduction 1

About this Book 2

Foolish Assumptions 2

Icons Used in This Book 3

Beyond the Book 4

Where to Go from Here 4

Part I Getting Started With Mindful Eating 5

Chapter 1 Discovering Mindful Eating 7

Exploring the Different Slices of the Mindful Eating Pie 7

Who Can Benefit from Mindful Eating? 9

Indulging in the richness of mindful eating 10

Exploring the world around you 10

Welcoming the universe within 11

Serving up a broader definition of mindful eating 13

Looking at the pleasure - and pain - of eating 14

Taking a Holistic Approach 15

Discovering a healthy relationship with food 16

Reflecting a larger relationship 17

Building a Solid Foundation: Delving into Mindfulness 18

Dropping the speech balloon 19

Observing the observer 21

Training the puppy 21

Focusing on the gift of the present moment 22

Chapter 2 What You Can Expect to Gain (or Lose) from Mindful Eating 25

The Benefits of Mindfulness 25

The Rewards of Mindful Eating 26

Feeling good in your body 28

Feeling subpar? 29

Mindfully Moving towards Feeling Better about Your Body 30

Breaking free from dieting 31

Shedding the excess: losing weight 33

Time out: reducing stress 35

Managing chronic health conditions 36

Feeling Good in Your Life 38

Minding Happiness 38

Discovering true contentment 39

In pursuit of happiness 39

Freedom from the Struggle 40

Part II Preparing the Ground for Mindful Eating 43

Chapter 3 Getting Mindless by the Mouthful 45

Mindfulness versus Mindlessness 45

Mind-less-ness: Less of what? 46

Mind-full-ness: Full of what? 47

Away with the fairies: Discovering the different forms of mindlessness 47

A busy mind, an active brain 49

Geared towards mindlessness 50

Advantages of mindlessness 51

Disadvantages of mindlessness 53

Mindless Eating and the Disappearing Food Act 53

Are you eating mindlessly? 54

Being aware of cues and triggers to eat 55

Identifying the mindless eater in you 58

Having a Full Belly but Wanting More 60

Chapter 4 Getting Ready for Your Mindful Eating Journey 61

Discovering Your Middle-Way Approach 61

The Goldilocks zone: Finding your 'just right' approach 62

Too loose versus too strict 64

Starting a Mindful Eating Journal 65

The Four A's to Successful Change 67

Awareness 68

Acceptance 69

Alignment 70

Action 70

Achieving Your Goals with Mindful Eating 71

Setting realistic expectations 71

Identifying your health goals 74

It's the path, not the destination: Focusing on the present 78

Chapter 5 Cultivating a Supportive Mindful Eating Mindset 79

Cultivating Your Garden of Mindful Attitudes 80

Indulging acceptance 80

Embracing non-judgment 84

Discovering how to let go 86

Cultivating curiosity and openness 89

Developing Self-compassion 91

Why self-compassion trumps self-criticism 91

How self-compassion can save you from yourself 92

Fostering an Attitude of Gratitude 95

Chapter 6 Choosing Healthy Foods Mindfully 97

One Size Doesn't Fit All: Different Approaches to Healthy Eating 98

Voting with Your Food Dollars 99

Vote for real food 101

Vote for plants 104

Vote for sustainability 105

Buyer Beware: Buying Food 110

Mindful grocery shopping 110

Exploring your alternatives to the supermarket 112

Chapter 7 Mindful Meal Preparation 115

Exploring Your Relationship with Your Kitchen 115

Getting a fresh perspective on your kitchen 117

Stepping into the kitchen: Mindful transitioning 118

Mindfulness in the kitchen 119

Minding your mood in the kitchen 121

Feng shui the kitchen 122

Mindful Meal Creation 125

A drop of inspiration: Recipe exploration 125

Mindful food preparation: Bring out your good china 129

Part III Practicing Mindful Eating 131

Chapter 8 Tooling Up for Mindful Eating 133

Connecting with Your Inner Body 134

Performing a body scan 134

Exploring the Hunger-fullness Scale 139

Pressing the Mute Button: Tuning Out Pesky Distractions 141

Giving Thanks: A Speed Bump to Eating 144

The many ways to express gratitude 145

Getting creative: Different ways to give thanks 146

Putting on the Brakes: Discovering How to Slow Down 147

What eating too fast does to your waistline 148

What slowing down does for your life 149

Tips to mindfully slow down your meals 149

Chapter 9 The Many Ways to Practice Mindful Eating 153

Building Your Foundation: A Traditional Mindful Eating Practice 153

Fueling your life's purpose 156

Total interconnection 157

Last bite of your life 159

Tasting Your Senses 161

Exploring sight: colors and delight 162

Exploring smell: What's cooking? 166

Exploring sound: Music to your mouth 169

Exploring taste: A burst of juicy joy 171

Part IV Mindful Eating, Mindful Life 175

Chapter 10 Mindful Eating for Families 177

Cultivating a Mindful Eating Environment at Home 178

Benefiting from shared meals 178

Creating an atmosphere for mindful eating 178

Mindful Eating with Kids 183

Resigning from the 'clean your plate' fan club 184

Being patient with picky eaters 185

Including children in meal selection and preparation 187

Setting a mindful example 189

Mindful eating exercises for children 189

Chapter 11 Mindful Eating in Social Situations 191

The Challenge of Eating Mindfully in Social Situations 191

Don't Miss Out on the Fun: Eating at Social Events 193

Doing one thing at a time 194

Pausing before you eat 195

Noticing your triggers 196

Choosing Wisely: Eating in Restaurants 197

Proceed with Caution: Eating during the Holidays 198

Disrupting your typical routine 199

Working with cravings 199

Minimizing mindless eating episodes 200

On the Go: Eating Mindfully while Traveling 201

Planning ahead 201

Healthy travel tips 202

Chapter 12 Overcoming Obstacles to Mindful Eating 203

Working with Cravings 203

Becoming mindful of cravings 205

Getting Back on Track: Lapse and Relapse 212

Paying attention: Every moment is a new moment 213

Making mistakes: Blessings in disguise 214

Forgiving yourself and moving on 215

Practicing self-compassion 215

Mindful Eating for Busy Schedules 216

Chapter 13 Feeding Your Emotional Hunger 217

Are You Really Hungry? 218

Ten Questions to Ask Yourself Before You Eat 219

Why You Eat When You're Not Hungry 220

Seeking the Power of Pleasurable Distraction 221

Eating Your Emotions 223

Noticing emotional triggers 224

Covering over the surface: distracting and avoiding 225

Stop running away: feeling what you feel 227

What Are You Really Hungry for? 229

Fulfilling your heart's desire 229

Experiencing the simple pleasures in life 231

Part V The Part of Tens 233

Chapter 14 Ten (Or So) Misconceptions About Mindfulness 235

I Can't Stop Thinking! Am I Doing It Wrong? 235

The Purpose of Mindfulness Is to Go Blank and Not Think 236

I'm Not Any Good at It! 236

It's a Cult/It's a Religion/It's Against Religion/It's Spiritual 237

It's So Simple, It Must Be Easy 237

It's the Answer to All My Problems 238

Mindfulness Is about Running Away from Reality 238

Mindfulness Has No Credibility; It's Just a Passing Fad 238

You Have to Sit Down to Be Mindful 239

I Don't Have Time for Mindfulness 239

Mindfulness Equals Physical Discomfort 240

You Have to Meditate to Practice Mindfulness 240

Chapter 15 Top Ten Tips for Mindful Eating 241

Sit Down (but Not in the Car) 241

Pause Before You Eat (Breathe, Smell and Give Thanks!) 242

Become a Leftie, or a Rightie 242

Chew, Chew, Chew Your Food 243

Brake between Bites 243

Eat in Silence for at Least Two Minutes 244

Take the First Three Bites with Your Eyes Closed 245

Make It Special 245

Stage Habitual Reminders 246

Only Eat When You Eat 246

Chapter 16 (Almost) Ten Ways to Mindlessly Eat Less 247

Rethink Convenience 247

Out of Sight, Out of Mind 249

In Sight, after the Bite 249

Downsize Your Dishware 250

Tall and Skinny (versus Short and Wide) 250

Take Half to Go 251

Saving a Dime Is Bad for Your Waistline: Don't Buy in Bulk 251

Downsize the Display (Minimize Variety) 252

Discover Your Mindless Margin 252

Chapter 17 Ten Paths To Expand Your Mindful Eating Experience 255

Become a Member of the Center for Mindful Eating 255

Start a Mindful Eating Group 256

Get One-on-One Coaching 256

Attend a Mindful Eating Retreat 257

Attend a Mindfulness Retreat 257

Take a Course on Mindfulness 258

Keep a Mindful Eating Journal 259

Grow Your Mindfulness Library 259

Stay Mindfully Connected with Websites and Social Media 260

Use Technology to Support Mindfulness 260

Index 261

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